Effects of Regular Exercise on Cardiopulmonary Function and Physical Function in Middle-Aged and Older Adults
规律运动对中老年人心肺功能和身体机能的改善作用

摘要

增龄伴随最大摄氧量、肌肉力量、步速和平衡能力下降，增加跌倒、失能及心血管疾病风险。本文结 合相关指南和研究，分析有氧运动、抗阻训练及平衡训练对中老年人心肺功能和身体机能的影响。证据显示， 规律耐力训练可提高最大摄氧量并改善循环效率，抗阻训练能够增强肌力和起立、行走能力，多组分运动在 维持独立生活功能方面更具综合优势。运动干预应依据疾病状态、基础体能和用药情况进行分层，遵循低起点、 渐进增加及长期坚持原则，并通过心肺耐力、步速、握力和平衡等指标评价效果。

Abstract

Aging is accompanied by declines in maximal oxygen uptake, muscle strength, gait speed, and balance, thereby increasing the risks of falls, disability, and cardiovascular disease. Based on relevant guidelines and research evidence, this study analyzes the effects of aerobic exercise, resistance training, and balance training on cardiopulmonary function and physical function in middle-aged and older adults. Evidence indicates that regular endurance training can increase maximal oxygen uptake and improve circulatory efficiency, while resistance training can enhance muscle strength as well as sit-to-stand and walking ability. Multicomponent exercise provides more comprehensive benefits for maintaining independent living functions. Exercise interventions should be stratified according to disease status, baseline physical fitness, and medication use, following the principles of a low starting intensity, gradual progression, and long-term adherence. Outcomes should be evaluated using indicators such as cardiorespiratory endurance, gait speed, grip strength, and balance.